Go Back
–+ servings
High Protein High Fiber Broccoli Cheddar Rice Cups

High Protein High Fiber Broccoli Cheddar Rice Cups

High Protein High Fiber Broccoli Cheddar Rice Cups are nutritious, tasty, and perfect for meal prep. A delicious combination of flavors in every bite.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Cooling Time 10 minutes
Total Time 50 minutes
Servings: 6 cups
Course: Dinner
Cuisine: American
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 cups cooked brown rice
  • 2 cups broccoli florets finely chopped
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 3 large eggs
  • 1/2 cup plain Greek yogurt
  • 1/4 cup chopped green onions
  • 2 cloves garlic minced
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp paprika
  • cooking spray for muffin tin

Equipment

  • Muffin tin
  • Mixing bowl
  • Whisk

Method
 

  1. Preheat your oven to 375°F and generously spray a 12-cup muffin tin with cooking spray.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  2. Combine the cooled brown rice, finely chopped broccoli, cheddar cheese, and Parmesan cheese in a large mixing bowl.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  3. Whisk together eggs, Greek yogurt, green onions, minced garlic, salt, pepper, and paprika in a separate bowl until smooth.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  4. Pour the egg mixture over the rice mixture and stir thoroughly until coated.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  5. Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full and pressing down firmly.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  6. Bake for 20-25 minutes until the tops are golden brown and firm to touch.
    High Protein High Fiber Broccoli Cheddar Rice Cups
  7. Let cool in the tin for 5 minutes, then transfer to a wire rack to cool for another 5-10 minutes.
    High Protein High Fiber Broccoli Cheddar Rice Cups

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 15gProtein: 12gFat: 8g

Notes

These rice cups can be customized with different ingredients and make great leftovers. Store in an airtight container for up to four days.

Tried this recipe?

Let us know how it was!